Day 1
Strength:
Back Squat 1×10 @ max weight
Back Squat 4×10 @ 70% of max

Bench Press 5×5
GHD 3×15-25 (slow and controlled)
Farmers Carry 5x100M

Gymnastics:
EMOM8
3-5 RMU

Conditioning:
5min Max Effort Cal Assault Bike

 


 

Day 2
Gymnastics Strength:
3x
10 Strict HSPU
12-20  Dumbbell Row each arm.
1 Minute Chinese Plank

Conditioning:
AMRAP15
9 Bar Facing Burpee
7 Push-Press 115/73lb
5 Toes-2-Bar

 


 

Day 3
Strength:
Front Squat 5×3

Pause 5 sec @ bottom, 10 Sec. @ top.
Deadlift 6×3
Weighted Pull-up 3×5+

Back Extension 3xhigh rep
3×20-40 second L Seat

Optional Conditioning:
4 RFT:
10 Pull-ups C2B
20 Box Jumps 24/20″
50 Double Under

 


 

Day 4
Olympic Lifting:

Every 90 seconds for 15 Min
1 Power Snatch + 1 Hang Snatch

Conditioning:
With a partner:
50-40-30-20-10 Reps for time:

Alternating Dumbbell Snatch 70/50lb
Ring Dips

You may switch as needed but each athlete can complete no less than 2 reps of the alternating dumbbell snatch 

 

 


 

 

Day 5:
Strength:
Box Squat 5×5 @75-80%
Push Press 3×10
Bulgarian Split Squat 3×10 each
Waiters Carry 3x100ft
each arm

Core:
3×10+ Hanging leg raises
5×1 Min. Chinese Plank

Optional Conditioning:
AMRAP3
5-10 Bar Muscle-up
Max Effort Calories
Rest 2 minutes and Repeat